Cookin' n Heels

Today, August 31st, is “National Eat Outside Day”. Whether you decide to have a picnic, cookout, or grab a snack, outside is calling and what better time than now to pick up the phone? But most of all, you’ll be soaking up natural sunlight which increases serotonin, may aid in healing certain cancers (in moderation), and you’ll also be building strong bones. But how is all of this possible, just from getting outside? Well I’ll tell you how…

Vitamin D! Among its many health benefits are easing anxiety and depression, promoting health bones and teeth, and supporting your immune system-which now more than ever is very necessary. Also, Vitamin D has been shown to protect against many conditions such as Type I diabetes. The sun is our Vitamin D supplier, and exposure for 5-10 minutes , 2-3 times a week allows most people to get sufficient vitamin D (Medical News Today, 2019). While the sun is pretty accessible, Black people are at the greatest risk for Vitamin D deficiency. A 2019 study by The Cooper Institute reported that 76% of African Americans have a vitamin D deficiency.

But if our bodies produce Vitamin D from exposure to sunlight, how is it that we are in this high risk category? While sunlight is free and plentiful, chances are that if you live in the continental United States, or anywhere that’s too far North or South of the Equator, you’re not getting nearly enough. Additionally, for black people, higher levels of melanin in our beautiful brown skin makes it difficult for our bodies to absorb Vitamin D. And let’s not even get into how Vitamin D deficiency impacts our overall health…

But what if I don’t wanna eat outside? -It’s hot!

I hear you, and we’ve got you covered! If you’re not going to have your meal outside today, there are other ways to get your Vitamin D such as a brisk walk or a jog, maybe even have your morning coffee or tea outside-the possibilities are endless! Go out and move girl! Put your earbuds in and go! Balanced Black Girl: Episode 102: The Power of Walking: How to Raise Your Vibration through Movement is a very nice listen. While the sun is our best source for Vitamin D, there are also Vitamin D supplements. We recommend doing your research to find the best supplement for you. Not many foods naturally contain Vitamin D but some are fortified with it such as dairy, milk alternatives, cereals, and orange juice. Fatty fish such as salmon and tuna, eggs, beef liver, and cod liver oil are also the best food sources of Vitamin D.

So, while the blacker the berry, the sweeter the juice is in fact, true, Vitamin D is essential in maintaining this overall ‘sweetness’ if you will 😉

Ginger Soy Citrus Marinade Salmon

You can put this sh!t on everything! No but seriously this goes really well with fish, especially salmon. You can also use this on halibut, cod, even shrimp and chicken! This recipe can easily be put on the grill and enjoyed outside. For some extra razzle dazzle, cook the salmon on a soaked cedar plank-you’re welcome!

Ingredients

• 4 tablespoons brown sugar
• 1/4 cup orange juice
• 1 tablespoon honey
• 3 tablespoons dry mustard
• 3 tablespoons soy sauce
• 2 tablespoons olive oil
• 1 tablespoon finely grated ginger
• 2 tablespoons cilantro
• 4-6 salmon fillets

In a medium saucepan over medium-low heat, combine all of the ingredients so that they’ll come together but do not bring this mixture to a boil.  Allow the mixture to cool before marinating the salmon for about 30 mins.

Note: You do not need to marinate salmon, or any other fish or seafood for that long, but I have marinated salmon overnight in the refrigerator and it was delicious!

After your fish is marinated to your liking, roast the salmon under a broiler (or throw it on the grill) until it’s opaque in color. Brush it with the marinade while cooking. I like to get good caramelization on the fillets before I take them out of the oven (or off the grill).  I also like to eat these with green beans or asparagus.

Enjoy!